3 Variations of Badhakonasana With its Benefits & Safety precautions

Badhakonasana With Variations A B C

What is Badhakonasana?


Badhakonasana is associated with Butterfly Pose. Some yoga practitioners also address it as the Cobbler pose. If you are a beginner in yoga, you must do badhakonasana pose. The yoga pose is extremely essential for your lower body. Now, you should know what exactly the Sanskrit name means. 


  • Baddha means Bound 
  • Kona means Angle or Split 
  • Asana means posture

When you are in the pose, the body looks like that of a butterfly. This is one of the easiest asanas, that beginners can do. Learn how to do the badhakonasana today. 

How To Do The Badhakonasana?

Steps Of Badhakonasana A

You should always practice any asana, in front of an expert, in the initial days. After you are a pro, you can do it alone. 

  • You have to sit on your yoga mat, with both your legs stretched out in front of you. 
  • Keep the spine straight and slowly bend the legs at the knees, with the soles facing one another. 
  • You have to hold the feet together, so that the soles are in contact with one another. Your feet should also be closer to your pelvis. 
  • While holding this pose, you have to move your thighs up and down. It will just be like the motion of a butterfly’s wings. 
  • You can do this repeatedly. 
  • When you are ready to release yourself from the pose, you can straighten your legs once again and relax. 

Steps of Badhakonasana B

  • You can start badhakonasana from the variation or original pose A. Bring your chin to the neutral position and inhale. 
  • Lengthen your spine, while inhaling. 
  • Exhale and fold the body forward, with the chest and chin going towards the ground. 
  • When you are in this pose, you have to try to maintain a straight spine. 
  • You have to jut out the elbows and try to move closer to the ground. 
  • Hold the pose for 5 breaths. 
  • Inhale and slowly the bring the body up. Exhale and straighten the legs. 
  • You can move on to variation C, as well. 

Steps of Badhakonasana C

This is the third pose in this series, where you have to round your spine. If you have back pain, then you should not do this posture. 

  • From variation A, keep the chin on the chest and exhale, and start to curve your back. You can use the hands to bring the head in contact with the feet. 
  • You have to engage the core muscles, to keep the spine rounded. 
  • Moreover, you have to ensure to hold the feet with both hands, underneath the forehead. 
  • Stay in this pose for 10 breaths. Then you have to return to version A. 
  • Exhale and release the pose, and straighten your legs to get back to the staff pose, or Dandasana. 

Modifications of Badhakonasana

  • If you need to activate and loosen your hips and inner thighs, you should try placing a block between the soles of the feet. You should keep pressing the block, with the soles of the feet, while keeping both hands behind you for support. Try to elongate the spine all this while. 
  • If you have tight hips, try placing rolled blankets under your thighs and knees. This can release the tension from your hips and knees. Roll the blankets well, so that are comfortable for you. 
  • If your lower back rounds up, you should use a strap, looped from the back and embracing the thighs and feet. The strap will help you to support the lower back, and will also pull the feet towards the pelvis. 


You have to breathe normally and hold the pose for 5 breaths in the final pose. Your gaze should be in front of you. 

Safety Precautions Decoded

  • Always remember to do this asana, with the feet near your pelvis. 
  • You should not push yourself too much. Perform the asana according to your limits. 
  • You should empty your bowels, before you attempt this posture. 
  • Do this asana first thing in the morning, or you can also do it after a gap of 2-3 hours from your last meal. 
  • You can also do this asana before meditation, to get the maximum benefits. 

Who Can Do This Asana and Who Cannot?

If you are fit and fine, you can do this asana quite easily. Or else, you need to keep in mind, the following contraindications. 

  • If you have any lower back problem, you should do the asana, while keeping the spine straight. 
  • If you had a knee injury, you should not do this asana. 
  • If you are having your menses, you cannot do this asana. 
  • If you suffer from Sciatica, you should do this asana, under the guidance of an experienced teacher. 
  • It is a meditative pose, so it requires body-breath awareness. If your breath awareness is not up to the mark, you should avoid this pose. 
  • If you have already undergone trauma recently, you should take this with ease. Do not pressurize the hips and knees much. 
  • If you are pregnant, you have to avoid this pose till the second trimester. 
  • If you suffer from rheumatic arthritis, you should avoid this pose. 

Benefits of Badhakonasana 

  • This yoga pose can lighten the symptoms of menopause. 
  • It also cures all sorts of digestive ailments and menstrual discomfort. 
  • It also lengthens your inner thighs and groin, 
  • It increases blood flow to the internal organs. 
  • It can also relax you and make you calm. 
  • It also helps the entire body function in a better manner. 
  • If You are fatigued all too often, you can get relief from that as well. 
  • It also helps to open up the groin area. 
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